🏃🏼‍♂️ Enduraw Race Briefing for Joseph for UTMB 🏃‍♀️

1. 🏃🏼‍♂️ - Runner info

Informations	Value
Name	Mestrallet
First Name	Joseph
Nationality	France
Age	27
Team	Enduraw

Joseph, here is your race briefing for UTMB, we wish you a great performance for this race, best of luck!

2. 🏔 - Race Analysis

Parameters	Value	Unit
Distance	176.41	km
Elevation Gain	9940.0	m
Elevation Loss	9952.0	m
Max altitude	2579.0	m
Min altitude	810.0	m
Avg altitude	1708.21	m
Distance gradient ≥ 8%	51	km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while 🟥 red areas to steeper positive ones, with regard to the UTMB profile. 🎢

📊 The UTMB can be compared to similar races in terms of elevation and distances:

🗺️ Here you have the map of the race. You can zoom in to explore and visualize the trace:

3. 📈 - Pacing Strategy

Your pacing plan is customized according to 4 points:

🥇 Your expected finish time.

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier).

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Aid Station	KM	Distance between (km)	Time
Les Houches	7.8	7.8	01:03:34
Saint-Gervais	21.6	13.7	03:22:12
Les Contamines	31.2	9.7	04:51:29
Notre Dame De La Gorge	35.7	4.4	05:27:01
La Balme	39.9	4.2	06:14:56
Col Du Bonhomme	43.7	3.8	07:12:03
Refuge De La Croix Du Bonhomme	45.7	2.1	07:29:15
Les Chapieux	51.0	5.2	08:07:55
Col De La Seigne	61.8	10.8	10:08:15
Col Des Pyramides Calcaires	64.5	2.7	10:40:56
Refuge Elisabetta	67.2	2.7	11:02:52
Lac Combal	70.4	3.2	11:30:04
Arête Du Mont Favre	73.1	2.7	12:07:13
Checrouit - Maison Vieille	77.7	4.6	12:35:36
Courmayeur Forum Sport Center	82.7	5.0	13:15:48
Refuge Bertone	88.2	5.5	14:37:15
Refuge Bonatti	95.8	7.6	15:36:55
Arnouvaz	101.0	5.2	16:15:59
Grand Col Ferret	105.7	4.7	17:24:04
La Peule	109.3	3.6	17:52:34
La Fouly	115.6	6.4	18:38:09
Praz De Fort	123.7	8.1	19:36:41
Champex-Lac	129.5	5.8	20:36:42
Plan De L'Au	134.4	4.9	21:15:36
La Giète	141.0	6.7	22:35:35
Trient	145.9	4.9	23:03:42
Les Tseppes	150.0	4.0	24:06:49
Vallorcine	158.0	8.1	25:21:38
Col Des Montets	162.7	4.6	25:57:32
Tête De Béchar	164.5	1.8	26:21:51
La Flégère	169.4	4.9	27:12:49
Chamonix	176.4	7.0	28:00:00

4. ⛈ - Weather conditions

(Updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	4	°C
Min Temperature	2	°C
Average Temperature	3	°C
Wind speed (at departure)	3.1	km/h
Wind direction (at departure)	117	°
Risk of rain	Rain	/

☀️🌡️🍃 At each aid station, the weather is predicted from your checkpoint goal time :

👕 Make sure your equipment is adapted to the weather you will face during the race! 🧊🔥

🤓 Enduraw advices:

5. ⏱️ - Pacing Plan

• ⏬ Here is your pacing plan km-by-km to reach your goal (click to show/hide) 🎯

  Km	D+	D-	Pace	Total time
  1	1	11	00:07:48	00:07:48
  2	2	13	00:07:46	00:15:34
  3	16	11	00:08:08	00:23:43
  4	27	36	00:07:48	00:31:31
  5	10	22	00:07:44	00:39:16
  6	44	24	00:08:28	00:47:44
  7	7	31	00:07:32	00:55:17
  8	30	17	00:08:17	01:03:34
  9	53	18	00:08:54	01:12:29
  10	124	0	00:12:21	01:24:50
  11	155	0	00:14:38	01:39:29
  12	194	0	00:16:41	01:56:11
  13	126	0	00:12:34	02:08:45
  14	109	9	00:11:28	02:20:13
  15	30	3	00:08:41	02:28:54
  16	4	150	00:07:22	02:36:17
  17	2	166	00:07:37	02:43:54
  18	1	175	00:07:49	02:51:44
  19	2	146	00:07:18	02:59:02
  20	0	200	00:08:29	03:07:32
  21	0	100	00:07:00	03:14:33
  22	15	33	00:07:39	03:22:12
  23	30	13	00:08:23	03:30:36
  24	44	31	00:08:19	03:38:55
  25	105	17	00:10:48	03:49:43
  26	47	48	00:07:58	03:57:42
  27	58	1	00:09:46	04:07:29
  28	55	33	00:08:32	04:16:01
  29	62	12	00:09:26	04:25:27
  30	25	32	00:07:51	04:33:19
  31	55	4	00:09:25	04:42:44
  32	43	14	00:08:44	04:51:29
  33	22	16	00:08:07	04:59:37
  34	15	2	00:08:18	05:07:56
  35	19	1	00:08:27	05:16:23
  36	83	0	00:10:38	05:27:01
  37	114	1	00:12:04	05:39:06
  38	144	0	00:13:40	05:52:47
  39	38	6	00:08:50	06:01:37
  40	138	2	00:13:18	06:14:56
  41	178	4	00:15:26	06:30:22
  42	108	0	00:11:48	06:42:11
  43	150	0	00:13:58	06:56:09
  44	184	0	00:15:54	07:12:03
  45	77	30	00:09:19	07:21:23
  46	73	80	00:07:51	07:29:15
  47	0	144	00:07:20	07:36:35
  48	0	203	00:08:33	07:45:08
  49	0	172	00:07:46	07:52:54
  50	0	156	00:07:30	08:00:25
  51	0	155	00:07:30	08:07:55
  52	38	3	00:08:56	08:16:51
  53	75	3	00:10:12	08:27:03
  54	26	19	00:08:09	08:35:13
  55	127	1	00:12:42	08:47:55
  56	56	60	00:07:54	08:55:49
  57	81	15	00:09:59	09:05:48
  58	97	7	00:10:56	09:16:45
  59	150	1	00:13:55	09:30:41
  60	135	10	00:12:41	09:43:23
  61	163	0	00:14:37	09:58:01
  62	100	28	00:10:14	10:08:15
  63	4	183	00:07:56	10:16:12
  64	175	3	00:15:21	10:31:33
  65	98	48	00:09:22	10:40:56
  66	0	140	00:07:18	10:48:14
  67	0	153	00:07:28	10:55:42
  68	1	129	00:07:09	11:02:52
  69	0	124	00:07:07	11:09:59
  70	1	8	00:07:51	11:17:51
  71	116	0	00:12:12	11:30:04
  72	183	0	00:15:59	11:46:03
  73	152	1	00:14:07	12:00:10
  74	27	100	00:07:02	12:07:13
  75	13	78	00:07:05	12:14:19
  76	2	111	00:07:02	12:21:22
  77	7	110	00:07:01	12:28:23
  78	7	142	00:07:13	12:35:36
  79	2	131	00:07:11	12:42:48
  80	4	134	00:07:11	12:49:59
  81	0	275	00:11:06	13:01:06
  82	3	144	00:07:17	13:08:23
  83	6	38	00:07:25	13:15:48
  84	70	2	00:10:00	13:25:49
  85	97	0	00:11:26	13:37:15
  86	124	0	00:12:31	13:49:46
  87	230	0	00:19:31	14:09:17
  88	213	0	00:18:06	14:27:24
  89	99	36	00:09:51	14:37:15
  90	9	48	00:07:19	14:44:35
  91	25	32	00:07:51	14:52:27
  92	39	51	00:07:46	15:00:13
  93	47	20	00:08:40	15:08:54
  94	58	20	00:08:59	15:17:53
  95	11	86	00:07:02	15:24:56
  96	112	2	00:11:59	15:36:55
  97	42	47	00:07:54	15:44:49
  98	45	33	00:08:17	15:53:07
  99	26	37	00:07:46	16:00:53
  100	9	79	00:07:03	16:07:56
  101	0	184	00:08:02	16:15:59
  102	130	15	00:12:07	16:28:07
  103	99	3	00:11:13	16:39:20
  104	190	0	00:16:31	16:55:52
  105	207	0	00:17:41	17:13:33
  106	115	36	00:10:31	17:24:04
  107	4	110	00:07:01	17:31:06
  108	8	123	00:07:04	17:38:11
  109	0	146	00:07:21	17:45:33
  110	4	110	00:07:01	17:52:34
  111	59	60	00:07:58	18:00:33
  112	5	132	00:07:10	18:07:44
  113	0	188	00:08:07	18:15:51
  114	16	57	00:07:19	18:23:10
  115	7	34	00:07:31	18:30:41
  116	3	31	00:07:27	18:38:09
  117	6	49	00:07:16	18:45:26
  118	14	83	00:07:04	18:52:30
  119	0	71	00:07:03	18:59:33
  120	50	26	00:08:36	19:08:10
  121	5	91	00:07:00	19:15:10
  122	2	41	00:07:19	19:22:30
  123	2	79	00:07:01	19:29:32
  124	4	59	00:07:09	19:36:41
  125	9	45	00:07:22	19:44:04
  126	35	51	00:07:41	19:51:45
  127	140	0	00:13:17	20:05:03
  128	125	12	00:12:08	20:17:11
  129	102	28	00:10:16	20:27:28
  130	59	14	00:09:13	20:36:42
  131	29	4	00:08:35	20:45:18
  132	7	60	00:07:09	20:52:27
  133	0	45	00:07:15	20:59:43
  134	12	79	00:07:04	21:06:48
  135	46	14	00:08:48	21:15:36
  136	109	0	00:11:57	21:27:33
  137	152	28	00:12:34	21:40:07
  138	230	5	00:19:07	21:59:15
  139	112	0	00:11:56	22:11:12
  140	87	26	00:09:49	22:21:01
  141	11	148	00:07:15	22:28:16
  142	2	143	00:07:18	22:35:35
  143	4	104	00:07:00	22:42:36
  144	21	113	00:07:00	22:49:36
  145	4	107	00:07:01	22:56:38
  146	17	132	00:07:03	23:03:42
  147	28	20	00:08:10	23:11:52
  148	86	0	00:10:51	23:22:44
  149	291	0	00:24:36	23:47:20
  150	231	0	00:19:28	24:06:49
  151	88	7	00:10:32	24:17:21
  152	36	73	00:07:21	24:24:43
  153	1	191	00:08:07	24:32:51
  154	17	42	00:07:32	24:40:23
  155	16	93	00:07:01	24:47:25
  156	1	181	00:07:57	24:55:22
  157	0	228	00:09:14	25:04:37
  158	19	20	00:07:58	25:12:36
  159	41	2	00:09:02	25:21:38
  160	40	4	00:08:58	25:30:37
  161	69	4	00:09:56	25:40:33
  162	55	3	00:09:28	25:50:01
  163	20	46	00:07:31	25:57:32
  164	197	1	00:16:54	26:14:27
  165	74	107	00:07:24	26:21:51
  166	38	149	00:07:02	26:28:54
  167	81	20	00:09:48	26:38:42
  168	125	7	00:12:11	26:50:54
  169	162	0	00:14:51	27:05:46
  170	47	121	00:07:02	27:12:49
  171	2	131	00:07:10	27:19:59
  172	0	197	00:08:19	27:28:18
  173	0	83	00:07:00	27:35:19
  174	1	138	00:07:12	27:42:32
  175	0	101	00:07:01	27:49:33
  176	9	60	00:07:12	27:56:46
  Finish	3	6	00:03:14	28:00:00

6. 🥤🍟 - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitly stated from your habits).

⏱️ Carbohydrates per hour : 90 (g/hour),

🍎 Total carbohydrates ingestion: 2515.15 (g),

💦 Total liquid ingestion: 16768 (mL).

Aid Station	KM	25g CHO portion	500mL water
Les Houches	7.8	4	1
Saint-Gervais	21.6	5	1
Les Contamines	31.2	4	1
Notre Dame De La Gorge	35.7	2	1
La Balme	39.9	3	0
Col Du Bonhomme	43.7	2	1
Refuge De La Croix Du Bonhomme	45.7	1	0
Les Chapieux	51.0	2	1
Col De La Seigne	61.8	5	1
Col Des Pyramides Calcaires	64.5	2	1
Refuge Elisabetta	67.2	2	0
Lac Combal	70.4	1	1
Arête Du Mont Favre	73.1	3	1
Checrouit - Maison Vieille	77.7	1	0
Courmayeur Forum Sport Center	82.7	3	1
Refuge Bertone	88.2	3	1
Refuge Bonatti	95.8	4	1
Arnouvaz	101.0	2	1
Grand Col Ferret	105.7	4	1
La Peule	109.3	2	0
La Fouly	115.6	2	1
Praz De Fort	123.7	2	1
Champex-Lac	129.5	4	1
Plan De L'Au	134.4	2	1
La Giète	141.0	5	1
Trient	145.9	2	1
Les Tseppes	150.0	4	1
Vallorcine	158.0	4	1
Col Des Montets	162.7	2	1
Tête De Béchar	164.5	2	1
La Flégère	169.4	3	1
Chamonix	176.4	3	1

❗At each aid station, this is the amount of carbs and water you should have ingested ❗

🤓 Enduraw advices:

👑 - More features

📈 For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

🏆 To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.